Feeling Positive About Your Scan: A Definitive Guide

Facing a medical scan can stir a whirlwind of emotions. From the moment the appointment is made, through the waiting period, and right up to the scan itself, anxiety, fear, and uncertainty often loom large. But what if you could approach your scan with a sense of calm, even positivity? This isn’t about ignoring your feelings or pretending everything is fine; it’s about actively cultivating a mindset that empowers you, reduces stress, and allows you to navigate this experience with greater ease. This in-depth guide will equip you with practical strategies, actionable steps, and concrete examples to help you feel positive about your upcoming scan.

Understanding the “Scanxiety” and Why Positivity Matters

Before diving into the “how-to,” let’s briefly acknowledge the common experience of “scanxiety.” This term, increasingly used, describes the significant anxiety many people feel before, during, and after medical scans. It’s a natural response to uncertainty and the potential for life-altering news. However, prolonged or intense scanxiety can negatively impact your mental and even physical well-being.

Cultivating a positive outlook isn’t about being naive; it’s about harnessing your internal resources. Research suggests that a positive mindset can influence pain perception, improve coping mechanisms, and even potentially impact recovery. By actively working towards a more positive state, you’re not just making the waiting game easier; you’re actively participating in your own well-being.

Pre-Scan Preparation: Setting the Stage for Positivity

The journey to feeling positive about your scan begins long before you even step into the clinic. Proactive preparation can significantly reduce anxiety and build a foundation of calm.

1. Gather Information – The Right Way

Knowledge is power, but a Google deep-dive can quickly turn into an anxiety spiral. The key is to gather relevant and reliable information from trusted sources.

Actionable Steps:

Consult Your Healthcare Provider: Before anything else, speak directly with your doctor or the imaging center staff. Ask specific questions about:
- The Purpose of the Scan: Why is this particular scan being done? What are they looking for? Example: “Doctor, can you explain exactly why I’m getting an MRI of my knee? What specific issues are we trying to identify?”
- The Procedure Itself: How long will it take? Will there be any injections or special preparations (e.g., fasting, contrast dye)? Example: “Will I need to fast before my abdominal ultrasound? How long does it typically take?”
- Potential Sensations/Discomfort: What might I feel during the scan? Will it be noisy, confined, or involve any pressure? Example: “I’m a bit claustrophobic. Can you describe what the MRI machine feels like inside? How loud is it?”
- Next Steps/Timeline: When and how will I receive the results? Who will explain them to me? Example: “When can I expect to hear about the results of my CT scan, and will you be the one to discuss them with me?”
Utilize Official Resources: Many hospitals and imaging centers have patient information leaflets or websites that clearly explain common scans. Focus on these. Example: Instead of searching “brain tumor MRI,” search your hospital’s website for “MRI scan information for patients.”
Avoid Dr. Google’s Rabbit Hole: Resist the urge to self-diagnose or research worst-case scenarios online. This often fuels anxiety without providing helpful solutions. If you find yourself doing this, consciously close the browser and redirect your attention.

Concrete Example: Sarah was scheduled for an MRI. Instead of frantically searching online for every possible diagnosis, she called the imaging center. She asked about the scan’s duration, if contrast dye would be used, and if she could listen to music during the procedure. This direct information addressed her specific concerns and reduced her general apprehension.

2. Prepare Your Body: The Physical Foundation

A well-rested, nourished body is better equipped to handle stress. Physical preparation is often overlooked but plays a crucial role in your mental state.

Actionable Steps:

Prioritize Sleep: Aim for 7-9 hours of quality sleep in the days leading up to your scan. Lack of sleep exacerbates anxiety. Example: If your scan is on Thursday, ensure you get good sleep on Monday, Tuesday, and Wednesday nights.
Hydrate Adequately: Dehydration can contribute to fatigue and irritability. Drink plenty of water. Example: Carry a water bottle and sip throughout the day.
Eat Nutritious Meals: Avoid excessive caffeine, sugar, and highly processed foods that can cause energy crashes and nervousness. Focus on whole foods. Example: Instead of a sugary breakfast, opt for oatmeal with fruit and nuts.
Light Exercise/Movement: If medically permissible, engage in gentle physical activity like walking or stretching. This can release endorphins and reduce tension. Example: Take a 20-minute walk in nature the day before your scan.

Concrete Example: Mark had a morning scan. The night before, he made sure to have a light, healthy dinner, avoided late-night caffeine, and went to bed an hour earlier than usual. He woke up feeling more refreshed and less agitated.

3. Prepare Your Mind: Cultivating Calm

Mental preparation is perhaps the most direct route to fostering positivity. It involves actively managing your thoughts and emotional state.

Actionable Steps:

Practice Mindfulness and Deep Breathing: These techniques can ground you in the present moment and interrupt anxiety spirals.
- Deep Breathing Exercise: Inhale slowly through your nose for 4 counts, hold for 4 counts, exhale slowly through your mouth for 6 counts. Repeat 5-10 times. Example: Practice this exercise for 5 minutes every morning and evening in the week leading up to your scan.
- Body Scan Meditation: Lie down and systematically bring your awareness to different parts of your body, noticing any tension and consciously relaxing it. Example: Spend 10 minutes scanning your body, from your toes to your head, before bed.
Visualize a Positive Outcome: Spend time intentionally visualizing the scan going smoothly, feeling calm during the procedure, and receiving good news. Focus on the feeling of relief and well-being. Example: Close your eyes and vividly imagine yourself lying comfortably in the scanner, feeling serene, and then picture your doctor smiling and telling you the results are clear.
Challenge Negative Thoughts: When anxious thoughts arise (“What if it’s something terrible?”), acknowledge them, but then actively reframe them.
- Thought Reframing: Instead of “This scan is going to show something awful,” try “This scan is a tool to help my doctors understand what’s going on so they can help me.”
- Focus on Control: Remind yourself what you can control (your breathing, your thoughts) versus what you can’t (the outcome of the scan).
Engage in Distracting Activities: Don’t dwell on the scan. Fill your time with activities you enjoy and that occupy your mind. Example: Read a captivating book, watch a funny movie, engage in a hobby, or spend time with loved ones.
Create a Comforting Environment: Before the scan, surround yourself with things that bring you peace. Example: Play calming music, light a soothing candle (if safe), or wear comfortable clothes.

Concrete Example: Before her mammogram, Maria practiced deep breathing exercises she learned from an app. When anxious thoughts about potential results crept in, she gently brought her focus back to her breath, reminding herself that the scan was a proactive step for her health.

During the Scan: Maintaining Your Calm and Positivity

The scan itself can be daunting, but with the right techniques, you can maintain a sense of calm and even turn it into a positive experience.

1. Communicate Your Needs

Don’t suffer in silence. The medical staff are there to help you.

Actionable Steps:

Express Your Anxiety: Before the scan begins, tell the technologist if you’re feeling anxious, claustrophobic, or have any specific concerns. Example: “I just want to let you know I’m feeling a bit nervous about the enclosed space.”
Ask for Accommodations: Inquire about options like blankets, headphones for music, or even a different type of scan if appropriate (e.g., open MRI vs. closed). Example: “Is it possible to have a warm blanket, please?” or “Do you have headphones so I can listen to something?”
Clarify Instructions: Don’t hesitate to ask for instructions to be repeated or explained differently if you don’t understand them. Example: “Could you please re-explain when I need to hold my breath?”

Concrete Example: John felt a surge of claustrophobia when he entered the MRI machine. He immediately pressed the call button and told the technologist, “I’m feeling a bit panicky.” The technologist calmly talked him through it, reminded him to focus on his breathing, and offered a soft eye mask, which helped him immensely.

2. Utilize Sensory Comforts

Engage your senses to override feelings of discomfort or anxiety.

Actionable Steps:

Focus on Controlled Breathing: Even during the scan, continue with slow, deep breaths. This is your anchor. Example: While lying still, silently count your breaths, focusing on the slow inhale and exhale.
Listen to Calming Sounds: If permitted, listen to soothing music, nature sounds, or guided meditations through headphones. Example: Pre-load a playlist of your favorite relaxing instrumental music on your phone for a non-magnetic device, or ask if the facility provides options.
Engage Your Imagination: Transport yourself mentally to a peaceful place. Visualize a favorite beach, a quiet forest, or a cozy room. Example: Close your eyes and vividly imagine the warmth of the sun on your skin, the sound of waves, and the smell of the ocean.
Tactile Comforts: If allowed, bring a small, soft item like a stress ball or a comforting fabric to hold. Example: Some people find comfort in holding a small, smooth stone or a soft handkerchief.

Concrete Example: During her CT scan, Lisa focused on the gentle hum of the machine and imagined she was on a train journey through a beautiful landscape. She kept her eyes closed and used her imagination to block out the sterile environment.

3. Shift Your Perspective During the Scan

Instead of viewing the scan as a scary ordeal, reframe it as a proactive step in your health journey.

Actionable Steps:

Empowerment: See the scan as a tool that is helping your medical team gather vital information to help you. Example: “This machine is helping my doctors understand my body better so they can provide the best care.”
Gratitude: Be grateful for the technology and the healthcare professionals who are performing the scan. Example: “I’m grateful for this advanced technology that can help diagnose issues early.”
Focus on the Temporary Nature: Remind yourself that the scan is a finite amount of time, and it will be over soon. Example: “This is only for X minutes, and then it will be done.”

Concrete Example: David, who was undergoing a lengthy MRI, started to feel restless. He mentally thanked the technologist and the machine for their work, reminding himself that each passing minute was bringing him closer to getting answers and moving forward with his health.

Post-Scan Strategies: Sustaining Positivity and Managing the Wait

The period after the scan, while awaiting results, can be as challenging as the pre-scan anxiety. Maintaining a positive outlook during this time is crucial.

1. Create a “Waiting Well” Plan

Don’t let the waiting period become a void filled with anxiety. Plan how you will manage this time.

Actionable Steps:

Establish a Communication Plan: Know exactly when and how you’ll receive your results. This reduces uncertainty. Example: “My doctor said results should be in by Friday, and they will call me directly.”
Schedule Distractions: Fill your days with activities that keep your mind engaged and away from obsessive worrying. Example: Plan outings with friends, start a new project, or delve into a hobby you enjoy.
Limit “Checking”: Resist the urge to constantly check your patient portal or phone for results. Set specific times (e.g., once a day) if you must check. Example: Decide you will only check your online portal at 3 PM each day, and no more.
Lean on Your Support System: Talk to trusted friends or family members about your feelings. Sharing can alleviate the burden. Example: Call a supportive friend and say, “I’m feeling a bit anxious waiting for my scan results. Could we just chat for a bit?”

Concrete Example: After her ultrasound, Emily immediately made plans for the following week: a coffee date with a friend, a long-overdue house project, and tickets to a movie. This structured her time and prevented her from endless rumination.

2. Practice Self-Compassion

It’s okay to feel anxious. Acknowledge your feelings without judgment.

Actionable Steps:

Validate Your Feelings: Tell yourself, “It’s normal to feel worried right now. This is a challenging situation.” Example: Instead of “I shouldn’t be so anxious,” tell yourself, “It’s understandable to feel this way, and it’s okay.”
Treat Yourself Kindly: Engage in activities that nurture you. Example: Take a warm bath, enjoy a favorite meal, listen to comforting music, or spend time in nature.
Avoid Self-Blame: Do not blame yourself for past actions or perceived health shortcomings. Focus on the present and moving forward. Example: If thoughts of “I should have done X or Y” arise, gently redirect to “I am doing my best right now.”

Concrete Example: Kevin found himself replaying past health decisions while waiting for his scan results. He consciously stopped himself, saying aloud, “This isn’t helpful right now. I’m doing what I can, and I deserve kindness.” He then put on his favorite comedy show to shift his mood.

3. Reinforce Positive Affirmations

Regularly remind yourself of positive truths.

Actionable Steps:

Write Them Down: Keep a list of affirmations visible (e.g., on your mirror, phone background). Example: “I am strong and resilient.” “Whatever happens, I will cope.” “I am doing everything I can for my health.”
Say Them Aloud: Hearing yourself say positive statements can reinforce them. Example: Before bed each night, repeat, “I am calm, I am patient, and I am hopeful.”
Focus on the Present Moment: Remind yourself that you are safe and well in this very moment. Example: “Right now, I am sitting in my comfortable chair, breathing easily, and I am okay.”

Concrete Example: Sarah placed sticky notes with affirmations like “I am capable” and “Peace is within me” around her house. When she felt a wave of anxiety, she would read one aloud, helping to re-center her thoughts.

4. Plan for the Results Conversation

Prepare yourself mentally for how you will receive and process the information, regardless of the outcome.

Actionable Steps:

Bring a Support Person: If possible, ask a trusted friend or family member to accompany you to the results appointment. They can offer emotional support and help remember details. Example: “Would you be willing to come with me to my doctor’s appointment next week when I get my scan results?”
Prepare Questions: Write down any questions you have for your doctor in advance. This ensures you get all the information you need. Example: “What are the next steps regardless of the results?” “What does this mean for my treatment plan?”
Active Listening: Focus on truly hearing what your doctor says, rather than immediately reacting emotionally. Ask for clarification if needed. Example: “Just to clarify, are you saying…?”
Allow for Processing Time: It’s okay to feel a range of emotions after receiving results. Give yourself time to process the information before making major decisions. Example: Schedule downtime after your appointment to reflect and talk through what you heard.

Concrete Example: Before his follow-up appointment, Michael wrote down three key questions for his doctor. He also asked his wife to join him, not just for support, but to help him remember the details of the conversation, especially if the news was overwhelming.

Long-Term Strategies for a Positive Health Mindset

Developing a positive outlook around medical procedures isn’t a one-time fix; it’s a skill that can be honed over time. These long-term strategies foster a general sense of well-being that makes facing future scans easier.

1. Build a Robust Support Network

Surrounding yourself with positive influences and understanding individuals is paramount.

Actionable Steps:

Identify Key Supporters: Know who you can rely on for different types of support – emotional, practical, or simply for distraction. Example: One friend is great for a deep chat, another for a lighthearted movie night.
Join Support Groups (if applicable): If you have a specific health condition, connecting with others who share similar experiences can provide invaluable comfort, understanding, and practical advice. Example: Search for local or online support groups for your condition (e.g., “Diabetes support group in [your city]”).
Don’t Isolate Yourself: When feeling anxious, the tendency might be to withdraw. Actively resist this and reach out. Example: Send a quick text to a friend saying, “Feeling a bit down, just wanted to say hi.”

Concrete Example: After a challenging diagnosis, Brenda found a local support group. Sharing her anxieties and hearing how others coped with similar scans and waiting periods normalized her feelings and provided a sense of community she hadn’t realized she needed.

2. Prioritize Holistic Well-being

A balanced approach to health strengthens your resilience.

Actionable Steps:

Consistent Healthy Habits: Maintain good sleep hygiene, nutritious eating, and regular physical activity as a lifestyle, not just for pre-scan preparation. Example: Make exercise a non-negotiable part of your weekly routine.
Stress Management Techniques: Incorporate daily practices that reduce overall stress levels, such as meditation, yoga, hobbies, or spending time in nature. Example: Dedicate 15 minutes each morning to meditation or journaling.
Engage in Meaningful Activities: Pursue passions and activities that bring you joy and a sense of purpose. This provides a buffer against anxiety. Example: Volunteer for a cause you care about, learn a new skill, or dedicate time to a creative pursuit.

Concrete Example: John, knowing he would likely need regular scans due to a chronic condition, made a conscious decision to prioritize his mental health year-round. He took up gardening, finding peace and a sense of accomplishment in nurturing plants, which helped him stay grounded during stressful periods.

3. Practice Gratitude Regularly

Shifting your focus to what you appreciate can significantly impact your overall outlook.

Actionable Steps:

Gratitude Journal: Each day, write down 3-5 things you are grateful for, no matter how small. Example: “I’m grateful for my warm bed,” “I’m grateful for a delicious cup of coffee,” “I’m grateful for the sunshine today.”
Express Gratitude to Others: Actively thank people in your life who support you or make a positive difference. Example: Send a thank-you note to a healthcare provider or a supportive friend.
Mindful Appreciation: Take moments throughout your day to consciously notice and appreciate simple pleasures. Example: As you drink water, appreciate its refreshing quality; as you walk, notice the beauty of your surroundings.

Concrete Example: Even during anxious waits, Maria made a point to write three things she was grateful for in her journal every night. This simple practice helped her realize that even amidst uncertainty, there was still much goodness in her life.

4. Cultivate Resilience

Resilience is your ability to bounce back from adversity. It’s a skill that can be developed.

Actionable Steps:

Learn from Past Challenges: Reflect on how you’ve successfully navigated difficult situations in the past. What strategies worked for you then? Example: “I got through X tough time by leaning on my friends and focusing on one day at a time. I can do that again.”
Develop a Growth Mindset: View challenges as opportunities for learning and growth, rather than insurmountable obstacles. Example: Instead of “This scan is terrifying,” think “This scan is a step on my journey, and I can learn to cope with the uncertainty.”
Practice Self-Reflection: Regularly check in with your emotions and thoughts. Understand your triggers and your coping mechanisms. Example: After a stressful moment, ask yourself, “What was I thinking? How did I feel? What could I do differently next time?”

Concrete Example: Liam faced several medical challenges over the years. Instead of being defeated, he reflected on each experience, identifying the coping mechanisms that served him well (e.g., humor, talking to his sister, focusing on small goals). He then applied these learned strategies to subsequent situations, building his resilience muscle.

Conclusion

Feeling positive about your scan is not about suppressing fear or pretending that medical uncertainty isn’t real. It’s about empowering yourself with knowledge, proactive strategies, and a compassionate mindset. By preparing your body and mind, actively managing the scan experience, and strategically navigating the waiting period, you can transform a potentially overwhelming situation into one where you feel more in control, more resilient, and ultimately, more positive. This journey requires commitment and practice, but the peace of mind and enhanced well-being you gain are invaluable. Embrace these steps, and you will find yourself approaching your next scan with a newfound sense of calm and optimism.